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Cody Hypertrophy

by Honor Foss
1 athletes joined

Program Description

Continue maintaining and building a base of strength while otherwise prioritizing rucking and steady state cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2024 06:08
  • Last Edited
    Jun 24, 2024 06:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
2 Sets
8-12 Reps
-
2
Squat (Barbell)
4 Sets
4-8 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
6
Push Up
3 Sets
10 Reps
-
Day 2
1
Face Pull
3 Sets
20 Reps
-
2
Bench Press (Barbell)
4 Sets
4-8 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
15-20 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
-
2
Hamstring Curl
3 Sets
12-15 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
20 Reps
-
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
Day 4
1
Leg Extension
4 Sets
15-20 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
20 Reps
-
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Hammer Curl
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Bicep Curl (Cable)
3 Sets
15 Reps
-